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FAQs

What are the dos and donts for sunlight?
 
 
How often should I do cold exposure?
The frequency of deliberate cold exposure can vary based on individual tolerance and goals. However, a few human studies suggest a threshold of 11 minutes total per week, divided into two or four sessions of two or three minutes each. This isn't a strict threshold and is more geared towards increases in metabolism.
If 11 minutes per week becomes easy and no longer represents a significant mental challenge, you could either lower the temperature, extend the duration, or increase the frequency safely. I personally benefit from doing deliberate cold exposure three times a week, staying in for anywhere from two minutes to six minutes per session, which averages out to about 11 to 15 minutes total per week.
Should I take supplements?
In my view, the foundation of mental health, physical health, and performance is built on behavioral tools. These are specific actions we take or avoid, such as viewing morning sunlight, exercising, or avoiding bright light exposure late at night.
Next to behavioral tools, nutrition is the second layer. It's crucial to understand that no amount of supplements can compensate for poor nutrition.
Supplements, like Alpha-GPC, L-Tyrosine, and caffeine, can be useful tools to enhance focus and concentration, but they should not be relied upon exclusively. They can help you achieve certain states, but the goal should be to improve your ability to reach these states without any help at all.
So, while supplements can be beneficial, they should be used in conjunction with behavioral tools and proper nutrition, not as a replacement.
What’s the most important aspect for overall health?
Sleep is a critical aspect of health. Here's why it's so important:
  1. Healing and Learning: Sleep is crucial for wound healing and consolidating learning. It's the one period where our brain isn't actively controlling anything, allowing for rest and recovery.
  1. Immune System: Sleep supports all aspects of our immune system, contributing to our overall health and longevity.
  1. Metabolism: Quality, depth, and duration of sleep are important for daytime metabolism. If we're sleep deprived, our glucose metabolism can get disrupted, affecting our overall health.
  1. Emotional Stability: Getting enough sleep, especially rapid eye movement sleep, helps maintain emotional stability.
However, it's important to remember that other factors like nutrition, exercise, and mental health also play significant roles in our overall health. It's about finding a balance and not focusing solely on one aspect.
What’s the best fitness program?
You can find the full pdf here
How to deal with afternoon slump?
  1. Delay your caffeine intake until 90 to 120 minutes after waking. This can help you avoid the afternoon crash and maintain a longer arc of energy throughout the day.
  1. Limit your caffeine intake after 4:00 p.m. to less than a hundred milligrams, or even better, stop consuming caffeine after 2:00 p.m. or 3:00 p.m. This can prevent disruptions to your sleep architecture.
  1. If you exercise in the morning and consume caffeine before your workout, be prepared for an early afternoon dip in energy. This is a natural response to the morning workout and caffeine intake.
Where can I find an NSDR audio?
Is mouth taping dangerous?
No, when you need to catch your breath, your mouth liquidates the tape so it falls off.
How can I learn more about the person, Andrew?
What are some similar podcasts?
  • the drive by Peter Attia
  • the happiness lab by laurie santos
  • found my fitness by Rhonda Patrick
  • Hidden Brain by Shankar Vaidantem
  • Deep Work by Cal Newport
  • 10% happies by Dan Harris
Should I use sunscreen?
Sunscreen use is a complex topic. Some compounds in sunscreens can cross the blood-brain barrier, which I find concerning. There's also evidence that some sunscreen ingredients react with the sun to form reactive oxygen species and potential carcinogens. However, it's important to protect your skin from harmful UV rays. My advice is to be discerning about the sunscreens you use, opting for ones free of potentially harmful compounds. Also, consider other forms of sun protection like wearing a hat or protective clothing.
How to deal with addiction?
Take a 30-day fast from the thing you’re addicted to
What’s his stance on alcohol?
The best amount of alcohol to drink is no alcohol
What’s his stance on smoking?
Don’t smoke
What’s his stance on cannabis?
  1. Cannabis contains many different compounds, including THC and CBD, which have profound impacts on the brain and body. These impacts can be both positive and negative, depending on the individual and the frequency of use.
  1. THC, the psychoactive component of cannabis, can speed up the time it takes to fall asleep. However, it also disrupts REM sleep, which is crucial for memory and learning.
  1. Chronic use of cannabis, even strains that reduce anxiety while under the influence, can actually increase levels of anxiety over time.
  1. There are clear data pointing to negative health effects of cannabis use, especially as it relates to the development of psychosis in certain individuals.
  1. Cannabis can impact the way we think and our memory systems, which can influence creativity and different modes of thinking.
Is social media bad?
The less the better
How to decrease anxiety fast?
Do the physiological sigh
What are things Huberman got backlash for?
Fitness stuff. Ideal time to eat protein, intermittent fasting for weight loss, artificial sweeteners
What are the most-viewed episodes?